5 Ways to Naturally Boost Your Immune System

No, like, it really is coming! Now that we have a new puppy, I spend a lot more time outside in the middle of the night than I would like to. But, you know, small puppy bladders make for frequent potty trips. And, there’s no way I’m scrubbing pee out of the carpet…again. Anyway, it’s cold outside! I mean, I might live in the southern United States, but we definitely see our fair share of cold weather. And, cold weather = more sickness. Maybe it’s the fact that school is, once again, back in session and tons of kids are in close contact with one another, maybe it’s the fact that the rhinovirus peaks around the beginning of winter, or maybe it’s the cold weather itself. One thing is for certain though, it’s not called “flu season” for nothing. EVERYONE is getting sick, but you don’t have to.

Of course, I’m not going to promise you won’t get sick, sometimes it’s just going to happen. But, by boosting your immune system naturally, you are giving your body a better chance at fighting these bacterial and viral illnesses. This usually means fewer illnesses for you, and when you do get sick, you’re likely to beat it faster.

1. Elderberry

Elderberry has been used as a medicine for hundreds of years. This berry, the Sambucus nigra or black elderberry, grows naturally throughout Europe and America. Recently, new research has gone into this plant for its incredible immune boosting, and antiviral properties. Some studies have shown that certain nutrients found in the elderberry can enhance immune function and response by acting as messengers[1]. Curious about its actual benefits, several studies have been conductedthat have shown elderberries greatly inhibit flu-like symptoms[2,3]. As it grows in popularity, more studies pop up around the world that can do nothing but praise the versatility and benefits of the elderberry. One study found significant improvement of symptoms, including fever, within 24-48 hours of taking the first dose of elderberry. About 90% found a complete cure within 2-3 days[4].

It really is no surprise. Elderberry is packed full of nutrients, antioxidants, and antivirals. It truly is a perfect way to keep your immune system functioning at its peak performance. My family likes to take elderberry, daily, between October and March in order to stay as healthy as possible. There are some options for premade elderberry syrup, but homemade works just the same (and tastes better too!). It’s actually cheaper to go homemade, and it’s always fun to make your own medicines-that way you know exactly what’s going in there.

You can use my recipe (which is also baby-friendly) to make your own elderberry syrup here.

2. Sleep

I know, this one is so much easier said than done, especially when it comes to all those who are still up every few hours (like me!), but sleep is vital for a healthy immune system. Sleep deprivation, even for a night or two, can mimic the same effects that physical stress has on the body[5]. The NIH has thoroughly investigated and researched sleep and its effects on our immune systems, and “the available studies have accumulated quite consistent evidence that sleep indeed essentially contributes to the regulation of adaptiveimmunity.”[6] Of course, we know that newborns and infants sleep all day long and, for the most part, we let them sleep. But, are you and your children getting enough? The Sleep Foundation recommends that school children (between 6-13) should be sleeping between 9 – 11 hours per night. Teenagers should be sleeping between 8 – 10 hours. And adults should be getting about 7-9 hours of sleep per night[7].

My husband’s days off are the days when I’m really able to catch up on any lost sleep, but cosleeping has really helped my ability to get a good night’s rest.

3. Probiotics

It’s no surprise. Gut health is vital to a healthy, functioning immunesystem[8].Maybe the phrase you are what you eat wasn’t that far off after all. Recent research has shown that gut microbiota are absolutely crucial to the immune system, and if these are not communicating properly, possibly because of an unbalanced level of bacteria in the gut, your immune system is already weakened[9]. We don’t consume dairy products very often, but sometimes it’s tough to say ‘no’ to a tall glass of raw-milk kefir.

Probiotic supplements and including more fermented foods into your diet are excellent ways to naturally increase the probiotics in your gut. Consuming too much sugar is the top way to wreak absolute havoc on your gut.

You can find a quality probiotic here. For my kids, I just break these capsules open, and use half in a smoothie.

4. Vitamin D

What is one thing that diminishes with people, across the board, when the weather gets colder? Sunlight. With the shorter days, the kids spending hours in school, and the colder temperatures, it’s seems almost impossible to receive your recommended 2,000 IU of daily Vitamin D. But this doesn’t change the facts: Vitamin D deficiency has a huge effect on your immunesystem[10].In 2009, Oregon State University issued a press release that said

“A new study has concluded that one key part of the immune system, the ability of vitamin D to regulate anti-bactericidal proteins, is so important that it has been conserved through almost 60 million years of evolution and is shared only by primates, including humans – but no other known animal species.”

A Japanese study showed that 58% of schoolchildren who were taking a Vitamin D3 supplement were less likely to catch the flu virus[11]. So, you may benefit from rethinking your flu vaccine, which is less effective than the vitamin[12]. So, before signing up for a whole host of possible side effects, you may just benefit more from a simple supplement.

5. Vitamin C

What is one thing you remember being told to drink when you were sick? Orange juice. The reason for this isn’t complex: Vitamin C plays a vital role in immune function and response, as the cells need it in order to perform their task[13]. For a long time though, it was just brushed off as an old wive’s tale. Recent research is backing our grandmas up,though[14].

“adversely effects the physical and mental growth of children and can impair their immune defenses.”

One of my FAVORITE ways to get a nice boost of Vitamin C is with my own homemade Vitamin C Powder.

Making this powder is extremely easy. For about 1/2 cup of powder, peel 4 organic oranges. Be sure to wash the oranges beforehand to get rid of any insect eggs or residue. It is VITAL that these are organic oranges. Conventional orange peels are not suitable because of their ability to absorb the harsh chemicals used on them. Toss the peels into the oven, at the lowest setting, for approximately 4-6 hours.

Blend the dried peels in a blender and, for a finer powder, mix them in a coffee grinder. Take 1 tsp daily, and up to 3 tsp when sick. One of the easiest ways to ingest this is, like most powdered supplements, mixed into a smoothie. Orange peels are bitter, and these are no exception, so I really don’t suggest mixing it with water or your coffee. Another easy and convenient way is to just put it into capsules yourself.

There are so many natural ways to get your immune system functioning the best it can for the winter, and adding even some of these tips into your life can really make this winter the best one yet. Be well.

Until next time, Savannah

References:

1. NCBI The Effect of Herbal Remedies on the Production of Human Inflammatory and Anti-Inflammatory Cytokines https://www.ncbi.nlm.nih.gov/pubmed/12455180 2. NCBI Inhibition of Several Strains of Influenza Virus in Vitro and Reduction of Symptoms by an Elderberry Extract (Sambucus Nigra L.) During an Outbreak of Influenza B Panama https://www.ncbi.nlm.nih.gov/pubmed/9395631 3. The American Botanical Council The ABC Clinical Guide to Elderberry

4. Journal of International Medical Research Randomized Study of the Efficacy and Safety of Oral Elderberry Extract in the Treatment of Influenza A and B Infectionshttp://journals.sagepub.com/doi/abs/10.1177/147323000403200205 5. National Sleep Foundation Sleep Deprivation Effect on the Immune System Mirrors Physical Stress https://www.sleepfoundation.org/sleep-news/sleep-deprivation-effect-the-immune-system-mirrors-physical-stress 6. NCBI Sleep and Immune Function https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/ 7. National Sleep Foundation How Much Sleep do we Really Need? https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need/page/0/1 8. NCBI The Gut Microbiome and the Brain https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4259177/ 9. NCBI The Role of Gut Microbiota in Immune Homeostasis and Autoimmunity https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3337124/ 10. NCBI Vitamin D and the Immune System https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/ 11. NCBI Randomized trial of Vitamin D Supplementation to Prevent Seasonal Influenza A in Schoolchildren https://www.ncbi.nlm.nih.gov/pubmed?term=%22The+American+journal+of+clinical+nutrition%22%5BJour%5D+AND+2010+%5Bpdat%5D+AND+Urashima%5Bauthor%5D&cmd=detailssearch 12. CDC Seasonal Influenza Vaccine Effectiveness 2004-2018 https://www.cdc.gov/flu/professionals/vaccination/effectiveness-studies.htm 13. NCBI [Vitamin C and Immune Function] https://www.ncbi.nlm.nih.gov/pubmed/19263912 14. Journal of International Medical Research Essential Role of Vitamin C and Zinc in Child Immunity and Health http://journals.sagepub.com/doi/abs/10.1177/147323001003800203